The Mediterranean diet is often touted, and rightfully so, for its wealth of health benefits—particularly heart health. Unlike most heart-healthy diets, the Mediterranean diet is not low fat. Instead, this diet encourages eating healthy fats from seafood, nuts, and olive oil. In support of Mediterranean Diet Month, Home Care Assistance of Grand Rapids brings you this robust and flavorful recipe.
Mediterranean Tuna Noodle Casserole
Seniors want to eat healthy, but they also yearn for tasty comfort food. This recipe combines the best of both in one tasty, easy dish. Add a salad of fresh greens dressed with olive oil and vinegar and sprinkled with pine nuts to complete the meal.
- ½ lbs wide whole-wheat egg noodles
- 2 red peppers
- 1 zucchini
- 1 small onion
- 2 ½ cups whole milk
- 2-3 tbsp flour
- 1 jar artichoke hearts
- 2 cans of tuna in olive oil
- 3 scallions
- Parmesan cheese
- Boil a half-pound of wide whole-wheat egg noodles until al dente. Drain and set aside.
- Slice two red peppers into thin slivers, chop zucchini, mushrooms, and onion. Sautee the vegetables in olive oil for 5 minutes or until crisp-tender. Add a few tablespoons of flour and stir for one minute. Add 2.5 cups of whole milk and stir until it comes to a simmer and begins to thicken.
- In a large pot, mix the noodles, the sauce, a can of artichoke hearts, 2 cans of tuna packed in olive oil (drained), and 3 scallions (chopped). Season with pepper, basil, and oregano, and pour into a 2-quart baking dish. Sprinkle with grated Parmesan cheese. Bake at 400 degrees for about 20 minutes, or until the cheese is melted and browning and the sauce is bubbling.
Interested in learning more about senior health? Reach out to Home Care Assistance. We provide hourly home care in Grand Rapids for seniors who need a little extra help with items like grocery shopping, preparing healthy meals, and maintaining regular physical fitness. Call us today at 616-243-0835 to schedule a complimentary in-home consultation with a friendly Care Manager.